Alright! Decided to really knuckle down and get training properly now! Got me a list of exercises and advice from Richard to concentrate on to make my arms BIG, yeah Went down to the gym today and had a good general workout, next time I'll organise my time there better and start working on building up my arms and toning my stomach more.

Anyhoo this is what I did tonight (not in order, and I did some cardio stuff in between too):-

Heh, I was still having a bit of trouble organising my gym time and knowing what exercises to and in which order, so Richard has written me up a program card with the compound exercises I should concentrate on and a few isolation ones. It's a great program because he has lettered the exercises that work the sames sets of muscles (A, B, C & D) so if a machine is being used by another gym member, I know which other exercise will work the muscles I'm wanting to concentrate on, without working the same ones as I did in the previous exercise set. Sorry if that's a bit garbled - know what I mean

So here is my new work out list. I don't have to do all the exercises every time or in the order I have them written down, as long as I do A, B, A, B, C etc not B, B, etc...

This is what I did earlier in the week (28/10/10):

Compound Exercises:

Dumbbell Bench Press: n/a

Lat Pulldown Machine:25kg - 11 reps

Dumbbell Shoulder Press: 7kg - 9 reps

Upright Cable Row: n/a

Cable Crossover Press: 2.75kg - 15 reps

Seated Cable Row: 27.5kg - 9 reps

Chest Press Machine: n/a

Leg Press: 50kg - 15 reps

Press Ups: 5

Isolation Exercises:

Tricep Cable Machine: 5kg - 15 reps

Bicep Cable Curl: 4kg - 10 reps

Lateral Shoulder Raise: 4kg - 10 reps

Ab Crunches: 22

Last edited by Ellie on Sat Nov 27, 2010 7:58 pm, edited 1 time in total.

"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"

Heh thank you! I always feel a bit of a shrimp when I'm at the gym, using small weight and stuff but at least I think I must be doing ok as I do seem to be going up

Sorry for the lack of updates, it's been a bit busy lately what with getting the mortgage sorted, work and I've had two Christmas Fairs to help at. One for Hillside Animal Sanctuary, the organisation Rich and I work for. And one today for the North Norfolk Cat's Lifeline Trust - a small cat sanctuary run from a lady's back garden. All good stuff though, and I've finally found the time to update you all on what I've been up to at the gym. Had a week off when Rich was ill so I went down quite dramatically after that but I'm climbing back up again now

Anyhoo this is what I've been doing:

Thursday 4th November:

Compound Exercises:

Dumbbell Bench Press: 8kg - 10 reps

Lat Pulldown Machine: 25kg - 13 reps

Dumbbell Shoulder Press: 7kg - 12 reps

Upright Cable Row: 10kg - 13 reps

Cable Crossover Press: 3.75kg - 12 reps

Seated Cable Row: 27.5kg - 12 reps

Chest Press Machine: 20kg - 11 reps

Leg Press: 60kg - 10 reps

Press Ups: 9

Isolation Exercises:

Tricep Cable Machine: n/a

Bicep Cable Curl: n/a

Lateral Shoulder Raise: n/a

Ab Crunches: 30

"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"

The gym was surprisingly really busy today and there were a couple of chavvy louts hogging some of the machines so we barely got to do anything grrrrrr!

Compound Exercises:

Dumbbell Bench Press: 9kg - 10 reps

Lat Pulldown Machine: 30kg - 6 reps

Dumbbell Shoulder Press: 8kg - 11 reps

Upright Cable Row: n/a

Cable Crossover Press: n/a

Seated Cable Row: n/a

Chest Press Machine: n/a

Leg Press: 60kg - 15 reps

Press Ups: n/a

Isolation Exercises:

Tricep Cable Machine: n/a

Bicep Cable Curl: 6kg - 15 reps

Lateral Shoulder Raise: n/a

Ab Crunches: 25

Pretty rubbish workout, I spent more time on the cardio machines waiting to get on the multi-gym but in the end we gave up. Was pretty pleased with what I did do though, got to go up a weight on some things

"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"

Was feeling quite tired today after the cat sanctuary's Christmas fair but I'm really please I went to the gym, it lifted my mood and I was really pumped afterwards. It was pretty quite in there too so we got to use all the machines we wanted and Rich was able to go in the dance studio and do some cool kicks and martial arts stuff. My left knee has been aching a bit these last few days so I gave the leg press a miss tonight - instead I went on the weird balance machine for 10 mins which was fun.

Compound Exercises:

Dumbbell Bench Press: 9kg - 12 reps

Lat Pulldown Machine: 30kg - 6 reps - man this is a tough one!

Dumbbell Shoulder Press: 8kg - 12 reps

Upright Cable Row: 12.5kg - 15 reps

Cable Crossover Press: 5kg - 12 reps

Seated Cable Row: 27.5kg - 13 reps

Chest Press Machine: n/a

Leg Press: n/a

Press Ups: 12

Isolation Exercises:

Tricep Cable Machine: 7.5kg - 8 reps

Bicep Cable Curl: 7kg - 8 reps

Lateral Shoulder Raise: 4kg - 10 reps

Ab Crunches: 15 - was knackered at this point but then did the balance machine to wind down

"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"

I was a little bit of a lazy bum over Christmas and New Year, didn't go to the gym once but we were looking after a friend's very boisterous and energetic nine month old Labrador cross Golden Retriever - he made sure I got some exercise! Three walks a day, man I was knackered! Anyhoo, now it's the new year and I'm back at the gym so here are my latest workouts...

Saturday 8th December:

Was very tired today, had a busy day at work but forced myself to go to the gym and felt much better afterwards - very knackered though! Didn't do too well, had to go down on some exercises but at least I did something.

Compound Exercises:

Dumbbell Bench Press: 9kg - 8 reps

Lat Pulldown Machine: 25kg - 12 reps

Dumbbell Shoulder Press: 8kg - 8 reps

Upright Cable Row: 12.5kg - 15 reps

Cable Crossover Press: 5kg - 12 reps

Seated Cable Row: 27.5kg - 10 reps

Chest Press Machine: n/a

Leg Press: 50kg - 12 reps

Press Ups: n/a

Isolation Exercises:

Tricep Cable Machine: n/a

Bicep Cable Curl: 6.75kg - 12 reps

Lateral Shoulder Raise: 4kg - 10 reps

Ab Crunches: n/a

Saturday 14th December:

Feeling much more energetic today so I'm building up my weights again...

Compound Exercises:

Dumbbell Bench Press: 9kg - 12 reps

Lat Pulldown Machine: 25kg - 15 reps

Dumbbell Shoulder Press: 8kg - 10 reps

Upright Cable Row: 15kg - 8 reps

Cable Crossover Press: 5kg - 12 reps

Seated Cable Row: 27.5kg - 12 reps

Chest Press Machine: n/a

Leg Press: 50kg - 12 reps

Press Ups: n/a

Isolation Exercises:

Tricep Cable Machine: 7.5kg - 10

Bicep Cable Curl: 6.75kg - 15 reps

Lateral Shoulder Raise: n/a

Ab Crunches: n/a

Saturday 8th December:

Hah pretty good day today, I went up a weight on a few things Yeah! Bring on the noise!

Compound Exercises:

Dumbbell Bench Press: 9kg - 9 reps

Lat Pulldown Machine: 30kg - 5 reps - ok this one stumped me, should have gone back and tried again but it got busy and I forgot

Okay that's it, I am going to stop faffing about now and really start working. I have decided that I am going to eat more healthily and work out more! I am also going to only go up to 10 reps and then go up a weight instead of 15 reps so last time I was at the gym I did 10 reps on everything so tomorrow I'll be going up weight ans really getting somewhere (I hope). Yeah Buddy!

"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"